Friday, June 26, 2009

Vegetable Quiche Cups To Go

1 Package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell pepers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12-cup muffin an with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the center come out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutrition at a glance

Per serving: 77 calories, 9g protein, 3g carbohydrates, 3g fat, 2 g saturated fats, 160mg sodium, 10mg cholesterol, 2g fiber